A Healthier Eating Plan: The Mediterranean Diet
- Grace Aspinall
- Jan 6, 2020
- 2 min read
During the 1960s, the medical profession and many people realized the populations of Mediterranean countries, such as Greece and Italy, experienced less coronary heart disease. Subsequent studies align the region’s diet to a healthier population. The phenomenon became labeled the Mediterranean diet, which blends the traditional flavors and cooking methods of the Mediterranean with the basics of healthy eating.
The Mediterranean diet does not have one single definition, but rather it is typically high in vegetables, fruits, whole grains, beans, nuts and seeds.
As with many health regimes keeping active while also staying hydrated and maintaining a productive and vigorous lifestyle remain vital for good health.
The diet includes these recommendations:
Daily consumption of vegetables, fruits, whole grains and healthy fats
Weekly intake of fish, poultry, beans and eggs
Moderate portions of dairy products
Limited intake of red meat
Olive oil and fish rich in omega-3 fatty acids (such as mackerel, herring, sardines, albacore tuna, salmon and lake trout) appear often within recipes and have been found to lower cholesterol as well as decrease triglycerides along with the risk of stroke and heart failure.
Following the Mediterranean diet includes avoiding white bread, white pasta, and pizza dough containing white flour; canola oil and soybean oil; foods with added sugars (pastries, sodas, and candies); deli meats; hot dogs, and other processed or packaged foods.
Tasty and healthy meals might include:
Two slices of whole-grain toast with soft cheese (ricotta, queso fresco or goat cheese) with added chopped blueberries or figs for sweetness
A whole-grain sandwich spread with hummus or avocado and filled with grilled vegetables (eggplant, zucchini, bell pepper and onion)
A whole-grain pizza with tomato sauce, grilled veggies, ham or shredded chicken and low-fat cheese as a topping
A wide variety of snacks can fill the void between mealtimes such as nuts, whole or dried fruits, yogurt and hummus with celery, carrots or other vegetables.
Mediterranean diet plans abound on the internet. Or if you prefer a recipe book in hand, your online bookseller or a local library can also be great resources. Enjoy this healthy lifestyle with some very fine meals!
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I am an enthusiastic woman who has been a freelance journalist, photojournalist, and photographer for many years and a Her Nexx Chapter blogger since 2018. Recently I am also serving as the HNC Editorial Project Director. As an accomplished equestrian with my horse Sonny Madison who has owned me since 2001, I also love my wonderful beagles, Lois Lane and Lana Lang; my awesome terrific grandchildren; and reading, writing, painting, drawing, photography, and traveling. A native of Williamstown, Massachusetts with a bachelor’s degree in English from Skidmore College and a master’s degree in Organizational Development – Corporate Communications from Norwich University, I now live in the metro Washington, DC area, where I display my talents for technical writing and other corporate/government duties.
